Want to lose weight, improve your health and simplify your life immediately?
Intermittent fasting could be revolutionary for taking your health to the next level.
Here’s what you need to know:
What is Intermittent Fasting?
Intermittent fasting, (IF) is a method of weight loss involving fasting in short bursts, but on a regular basis.
Intermittent fasting is NOT about starving yourself.
It also doesn’t prescribe what foods you should eat…but more importantly, when you should eat.
Correctly done, it’s an incredibly effective approach, that produces amazing results regardless of diet plan.
Why Does Intermittent Fasting Work?
Experts think that when we put our bodies through intermittent fasting, we consume fewer calories, and will lose weight, especially belly fat.
What’s more, you switch on hormones that can help control your appetite!
It gets better:
Many studies reveal that fasting can not only help you lose weight, but also improve your health and increase your lifespan!
In many respects, intermittent fasting is a more ‘natural’ way to eat than the conventional three meals a day.
Think about it: in our primal past, humans suffered extended periods of food shortage and famine.
Fasting is part of our genetic evolution. And over the millennia, its benefits have been spliced into our DNA.Intermittent fasting will make you lose weight, improve your health and simplify your lifeClick To Tweet
How Does Intermittent Fasting Work?
Of the many different types of intermittent fasting, here are the most widely used methods:
- In The 5:2 Diet, the dieter will only consume between 500-600 calories twice a week. On the other days, they are free to eat what they want.
- In The 16/8 Method, one will only be eating during the 8 hour long interval between 12 pm-8 pm. That means, they will be skipping breakfast.
- In the Eat-Stop-Eat method, you can choose two days where your fast will be complete. The rest of the week, you can eat as you desire.
Let’s look at two methods for intermittent fasting below:
Women on Leangains fast for 16 hours each day, which means they are only allowed black coffee, diet soda, calorie-free sweeteners, and sugar-free gum during that time.
For most people who try Leangains, the easiest time is to start a fast at night and continue into the morning.
The rest of the time, the person on this diet can eat, but it is important that they maintain consistent feeding during that window.
The advantage of practicing leangains is that that you can eat as many times as you want during the eight-hour feeding period.
So, it’s good for those who like to have more than 3 meals every day.
The disadvantage with Leangains is that it dictates what you can eat during that 8-hour window.
These guidelines call for a strict nutrition plan based on your workouts.
This can become tiresome for some people.
Eat Only Two Meals a Day
By eating two meals a day, either breakfast and lunch or lunch and dinner, you can retrain your body to become fat adapted.
This means you burn stored body fat for energy, rather than being dependent on sugars from food.
This is empowering because you become completely self-sufficient!
But here’s the kicker:
Not only will you lose weight, you will be FULL of energy all day long…no longer reaching for caffeine or nicotine or sugar to get you through the day.
Most surprisingly you will feel less hungry!
Related: Side Fat Exercises: 7 Moves That Burn Side Fat Fast
Eat Stop Eat
In this method, you will have to stop eating completely for 24 hours.
Such fasts should ideally be taking place twice a week.
While you aren’t allowed to eat during the 24 hour fast, you can drink any beverage that doesn’t contain calories.
Once the 24 hours are over, you can go back to eating whatever you feel like eating!
Furthermore, it doesn’t matter when your fast begins.
In fact, it’s best to choose a time that’s convenient for you.
This gives you a better chance of sticking to this routine.
Now, the best part about this diet is that people are likely to continue it since unlike Leangains, it doesn’t dictate what you eat post-fast.
Thus, even as you eat your favorite foods, you will be able to reduce overall calorie intake.
How to Achieve the Best Results
The best results are achieved when this intermittent fasting method is combined with regular workouts, such as strength training.
Related: 13 Exercises That Burn More Fat Than Running
Flexibility to Suit You
Another advantage associated with Eat-Stop-Eat is that you don’t have to starve yourself for 24 hours right from the get go.
Need some time to adjust?
Don’t fret! The program’s flexible
Go hungry for as long as you can on the first day.
Keep increasing the fasting hours gradually each time you attempt them.
A good strategy is to pick a day when you know you will be too busy to worry about food for trying out this method!
Related: 20 Ketogenic Recipes to Lose Weight
There’s No Forbidden Foods
This means you won’t have to count calories once you’re done fasting.
It also means you don’t have to restrict the kind of foods you are eating.You'll achieve best results from intermittent fasting when you combine it with strength trainingClick To Tweet
Keep an Eye on Moderation
Here’s the deal:
It’s still a good idea to eat in moderation.
For instance, it may okay to eat a piece of cake, but not so good to consume the whole cake!
Are There Any Side Effects?
Some people find it difficult to fast for the whole day.
They might even experience symptoms that can make things more uncomfortable for them.
Such symptoms include:
But, if you can push on, these symptoms will go away, or at least diminish over time.
Lastly, it’s smart to keep in mind that you might be tempted to go an eating binge once you break your fast. Don’t!
How Intermittent Fasting Effects Your Hormones
Why does your body store fat?
Because it’s storing energy that you will use to do various activities later, such as walking, blinking, digesting etc.
Imagine…what might happen if you go for hours on end without consuming any calories?
Your body might have to use the stored energy, which means it will make some changes so that the fat becomes more accessible.
What will these changes entail?
Some of them will be connected to your nervous system, while others will involve altering the levels of crucial hormones.
- When you fast, the level of insulin drops dramatically. This stimulates burning of the stored fat in your body. The reverse is true as well.
- Your brain stimulates fat cells via norepinephrine to get them started on breaking down body fat. This fat is converted into fatty acids, which provides energy when burned.
- Levels of human growth hormone (HGH) skyrocket as much as 5x. HGH is a potent fat burner and muscle builder!
- Genetic repair mechanisms are switched on that enhance cellular rejuvenation and repair – a process known as autophagy.
Intermittent fasting therefore, functions as both a caloric AND a hormonal strategy.
And this is why it works so well…studies show you can increase your metabolism from between 4–15% through fasting!
Thus, if you participate in some intermittent fasting, you can help your body burn more fat as opposed to going on a diet that requires you to eat 5-6 meals a day!Intermittent fasting will increase your metabolism by up to 15%Click To Tweet
There are different ways of intermittent fasting that can help you lose weight.
You’ll need to experiment before you find out the best one for you.
Studies show that this is the ideal way to lose weight.
Get started today!
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